Table of Contents
- 1 Linseed oil: delicious, healthy and versatile
- 2 Application and effect
- 3 Special properties of linseed oil
- 4 Origin and production
- 5 Minerals and vitamins
- 6 Ingredients
- 7 Effect
- 8 Dosage and application
- 9 Side effects of flaxseed
- 10 Studies on linseed oil
- 11 Linseed in the kitchen
- 12 Buy and store linseed oil
- 13 Summary
- 14 Reference to the studies:
Linseed oil: delicious, healthy and versatile
linseed oil has been considered one of the healthiest oils for many centuries. The reason for this lies primarily in the valuable and healthy nutrient and fatty acid composition. Linseed oil is now regarded by many naturopaths and nutritionists as a valuable building block for a balanced diet and also physicians are increasingly convinced of the positive effect of vegetable oil. How did you put together all the important information about linseed and linseed oil in this article?
Application and effect
Flaxseed oil has been proven to be used in the Middle Ages and in antiquity to treat many types of physical ailments. In 15. In the 19th century, many famous painters discovered the high quality oil and used it for the production of oil paints.
Today we use linseed oil in many different forms and in many areas of daily life. Whether in the kitchen, for medical purposes, in the industry or in the craft - linseed oil is an important component in many products.
However, the oil is particularly noteworthy for its valuable health effects, which have an extremely positive effect on the entire cardiovascular system as well as on the bones and joints. Last but not least, linseed oil has an excellent taste and is even very popular as an impregnation for wood - a true all-rounder that should not be missing in any household.
Special properties of linseed oil
Linseed oil is made from flaxseed and has long been considered one of the most valuable vegetable oils in the kitchen. The Latin name is Linum usitatissimum. The oil can be used excellently in the kitchen to prepare various dishes. The nutty, slightly bitter taste makes it ideal for, among other things, the refinement of salads. People used to appreciate the many benefits of Linum usitatissimum and so it was increasingly used in the kitchen, but also for the production of cosmetics.
Linum usitatissimum oil is extremely rich in Omega-3 fatty acids and therefore ideally suited to supplement the diet in a balanced way. The positive attributes that can be attributed to omega 3 fatty acids are well known:
- You are first choice for cardiovascular disease.
- They have a positive effect on the eyesight.
- They strengthen the brain.
- They help to remain able to concentrate.
In addition, Linum usitatissimum oil contains a whole range of other healthy ingredients. This healthy mix also positively influences blood lipid levels and significantly improves cholesterol levels. Flaxseed oil is therefore often used as an alternative treatment method to lower the cholesterol level under medical supervision.
Diabetes is another disease that can be controlled or prevented by linseed oil, so that people already affected can drastically reduce the amount of insulin they need. In addition, taking the oil can lower the blood pressure in the long term.
In addition, it is especially recommended for allergy sufferers, because it helps to strengthen the defenses of the mucous membranes are stronger.
The results from all previous studies and tests have been extremely positive. Accordingly, linseed oil seems to be a true all-rounder.
Origin and production
There are several types of Linum usitatissimum oil. If the oil obtained by the process of cold pressing, it is considered to be particularly high quality, because in this case were used in the production of only low temperatures, so that the characteristic properties have been retained and the ingredients were solved only gently. The suspended solids are then removed from the recovered pure oil. This makes it ideal for raw consumption or for pharmaceutical purposes.
Often you can also find linseed oils called "Oxyguard" or "omega safe". These are also oils obtained by cold pressing. However, the oil was made here under a protective atmosphere. This should prevent the contact of the oil with the air, so that the durability increases.
In the craft sector, one uses an oil that is obtained by the so-called hot pressing, because this is still many slime and suspended matter contained. Refined oil is also used exclusively in the craft industry, as chemical solvents were used after extraction to separate the pure oil from the filtrate. The two methods lose precious ingredients, so it is not recommended for our diet.
Minerals and vitamins
The numerous minerals and vitamins in Linum usitatissimum oil are very useful for our health. It contains a lot of lecithin, protein, cadmium and linamarin (about 20 percent) included. In addition to the valuable provitamin A, the vitamins C, D, E and K are also included, as well as B1, B2 and B6. Other important ingredients are sterols, pantothene, folic and nicotinic acid. The trace elements contained in the oil (iron, calcium, potassium, calcium, zinc, magnesium, iodine, sodium, copper) and minerals are of enormous importance for our diet.
In order for unsaturated fatty acids to be beneficial to health, taking 40 to 50 g of flaxseed is sufficient to meet an adult's daily requirement. Of all known vegetable oils, Linum usitatissimum oil has the highest concentration of Omega-3 fatty acids. The content of these important fatty acids can be up to ten times higher than in fish oil.
The many ingredients in Linum usitatissimum oil can significantly influence our well-being. Depending on the production area of linseed, the composition of the omega-3 fatty acids contained in the oil may vary. For example, the oil can ...
- 10% saturated fatty acids (eg, palmitic acid, stearic acid) and 18% monounsaturated fatty acids
- 72% polyunsaturated fatty acids (eg, oleic acid, Omega-6 and Omega-3-linoleic acid)
In addition, the polyunsaturated fatty acids in turn may contain about 12 - 24% omega-6-linoleic acid and 45 - 70% the omega-3 fatty acid alpha-linolenic acid. Only a proportion of black cumin oil has a similarly high proportion, and its positive health effects have also been researched in numerous studies so far. Many similarities in the effects of the two oils were found, which is due to the high levels of fatty acids.
The high content of fatty acids in the vegetable oil support the transport of nerve impulses and also contribute to the fact that the nerves are less damaged. Linseed oil can therefore influence the nervous system as well as supportive of the treatment of diseases through these nutritional properties.
The fatty acids also serve to form nerve cells in the body, which is especially important for our brains. Children and adolescents need about the omega 3 fatty acids, so that their nerve cell network can develop properly.
Basically, linseed oil can help with a whole range of diseases from a medical point of view:
1. It prevents atherosclerosis (arteriosclerosis), because in particular the contained alpha-linolenic acids have an inhibitory effect on these inflammatory processes in the body.
2. Osteoarthritis complaints can also be alleviated.
3. It can prevent diabetes because it weakens the levels of blood sugar after eating. An elevated blood glucose level is considered a major risk factor for the development of diabetes.
4. Linseed oil can relieve the symptoms of Rhema.
5. The nutrients contained in the vegetable oil have a strong anti-inflammatory effect, so that the risk of arthritis disease can be reduced.
6. The omega 3 fatty acids in the oil can regulate blood pressure.
7. It can protect against heart attacks, because it strengthens the cardiovascular system by ensuring that our body is continuously supplied with nutrients and / or energy and at the same time the waste produced by the metabolism is transported away.
8. In case of phlebitis or varicose veins and phlebitis, because the blood flow is significantly improved by the regular intake of omega-3 fatty acids.
9. It protects against a stroke, because it leads to a thinning of the blood, so that it can flow unhindered back to our brains.
10. Not least, the oil can lower the LDL cholesterol level and thus prevent more serious sequelae.
Dosage and application
What applies to most medicinal plants and foods, also applies to linseed oil: Only in the correct dosage, it can also be beneficial to health. On the other hand, too high a dose may even harm our body.
The critical dose is about 100 grams of oil per day. Probably no one would come up with the idea to consume such an amount of it, which is why a possible overdose is also considered unlikely. However, since everyone basically reacts differently and the Omega-3 fatty acids cause our blood to be diluted, you should not consume more than 3 tablespoons of Linum usitatissimum oil a day.
Your need for fatty acids can be covered in different ways. Either you take the oil spoonful pure - preferably in the morning before breakfast - or you opt for Leinölkapseln. Of these, two capsules are taken daily with some water. But you can also simply add the high-quality vegetable oil to cold dishes: 1 - 2 tablespoons in your smoothie, over the salad or to refine vegetables and potatoes (after the cooking process) already work wonders here.
Side effects of flaxseed
Due to the nutrient composition, Linum usitatissimum is considered one of the healthiest oils. Nevertheless, it can also become a health hazard in three ways:
1. Health hazard due to oxidation?
The oxidative process of exposure to oxygen, which results from frequent and prolonged opening and long storage or storage, can be a risk to our health. The oil is then inedible and becomes rancid, which can have negative effects on the stomach, digestion and overall health. Therefore, you should always make sure that the oil is still in a first-class condition before use.
2. Is an overdose possible?
Anyone who overdoses the oil daily risks his health. One tablespoon of oil a day is enough to meet the need for Omega 3 and 6 fatty acids as a supplement to a healthy diet. If you are not sure what the right dosage should be for you, you can ask your family doctor for medical advice.
3. Too high levels of cadmium?
Under no circumstances buy cheap, badly processed oil, because above all products from conventional cultivation can have an increased cadmium load. It is a harmful heavy metal, which is used primarily for the fertilization of the soil for use.
Studies on linseed oil
Numerous information on scientific studies on linseed oil can be found on the Internet. These are not only research results from Europe, but internationally, science is concerned with the properties and health benefits of linseed oil. In addition, many of the results provide insight into the exact ingredients, such as the study conducted by the Institute of Cardiovascular Science of the University of Manitoba, Canada. Not only the active substances are listed, but also the Omega 3 fatty acid is mentioned very strongly. It was found that Linum usitatissimum oil is particularly helpful in combating bad (LDL) cholesterol. As we lowered cholesterol, it also has a positive effect on the human heart. Heart infarcts can be prevented in this way, as the linseed oil does not cause bad cholesterol in the vessels. In addition, the researchers also describe the anti-inflammatory properties of flaxseed and the preventive effect of various diseases.
Furthermore, many articles on medical online guides are published on the Internet. Anyone who wants to read such an article usually does not have to search for a long time. A particularly interesting article comes, for example, from the University of Maryland, USA. The report has been published in its entirety on the University's homepage and deals with a wide variety of studies on linseed and oil. The positive effects on the cardiovascular system and cholesterol level are confirmed herein.
Also, the positive effect for menopausal women is mentioned in the study: 40 grams of flaxseed per day to bring a drastic difference in terms of symptoms such as hot flashes and mood swings. So far, however, this could not be clearly confirmed. To prove the effect in menopause, further research is needed.
Not uninteresting are certainly the studies that deal with the health benefits of Linum usitatissimum oil for cancer patients. For example, a research report on breast cancer states that taking linseed not only reduces the risk of breast cancer but also prevents the growth of tumors. More results are expected in the near future. In animal studies, the effect of Linum usitatissimum oil was also tested in colon cancer, as well as prostate cancer. It was also found in both clinical pictures that the consumption of flaxseed or oil kills cancer cells. Sources below.
Linseed in the kitchen
Linseed oil is one of the most valuable vegetable oils in the kitchen because it is particularly rich in Omega 3 fatty acids. Therefore, one tablespoon of the oil is sufficient during the day to meet the daily needs of omega-3 fatty acids.
Basically, you should not heat the oil. Therefore, it is preferably suitable for refining and garnishing cold dishes. The nutty taste of linseed oil fits perfectly with fresh leafy lettuce, as well as with sprouts. For this, the high-quality vegetable oil can simply be stirred under the dressing. Even with warm potato dishes, the high quality oil fits well. For example, in the Spreewald and in the Lausitz, boiled potatoes with creamed herring or cottage cheese are refined with linseed oil.
Buy and store linseed oil
Linseed oil should always be produced qualitatively, because only then can it develop its full effect of course. Due to the unsaturated fatty acids contained in the Linum usitatissimum, the vegetable oil is very sensitive to air and oxidizes rapidly. If it comes in contact with air or light, it will become rancid in a very short time and it also gets a bitter taste due to the peptide that forms. Ideally, the oil should be stored in dark glass bottles with a use-by date. After use, the bottle must always be closed well. In general, the oil can be used for about two months from the date of manufacture.
It is therefore not recommended to buy in advance, but the vegetable oil should always be consumed as quickly as possible. Keep the bottle dry, dark and cool in the fridge.
For your health, it can be beneficial to take a tablespoon of linseed oil daily. It may even be possible to prevent disease by taking it. Nevertheless, the vegetable oil is of course not a panacea. If you attach great importance to a balanced, healthy diet and look for a healthy supplement, both flaxseed and flaxseed oil can be recommended. Thus, you supplement your diet by a high proportion of ballast and digestive substances, as well as a balanced mix of vitamins and minerals.
Reference to the studies:
Avelino, Ana Paula A .; Oliveira, Gláucia MM; Ferreira, Célia CD; Luiz, Ronir R .; Rosa, Glorimar (2015): Additive effect of linseed oil supplementation on the lipid profiles of older adults. In: Clinical interventions in aging 10, p. 1679-1685. DOI: 10.2147 / CIA.S75538.
Han, Hao; Qiu, Fubin; Zhao, Haifeng; Tang, Haiying; Li, Xiuhua; Shi, Dongxing (2017): Dietary Flaxseed Oil Prevents Western-Type Diet-Induced Nonalcoholic Fatty Liver Disease in Apolipoprotein-E Knockout Mice. In: Oxidative medicine and cellular longevity 2017, p. 3256241. DOI: 10.1155 / 2017 / 3256241.
Hashempur, Mohammad Hashem; Homayouni, Kaynoosh; Ashraf, Alireza; Salehi, Alireza; Taghizadeh, Mohsen; Heydari, Mojtaba (2014): Effect of Linum usitatissimum L. (linseed) oil on mild and moderate carpal tunnel syndrome. A randomized, double-blind, placebo-controlled clinical trial. In: Daru: Journal of Faculty of Pharmacy, Tehran University of Medical Sciences 22, p. 43. DOI: XNUMX/XNUMX-XNUMX-XNUMX-XNUMX.
Goyal, Ankit; Sharma, Vivek; Upadhyay, Neelam; Gill, Sandeep; Sihag, Manvesh (2014): Flax and flaxseed oil. An ancient medicine & modern functional food. In: Journal of food science and technology 51 (9), p. 1633-1653. DOI: XNUMX/sXNUMX-XNUMX-XNUMX-XNUMX.
Yang, Wei; Fu, Juan; Yu, Miao; Huang, Qingde; Di Wang; Xu, Jiqu et al. (2012): Effects of flaxseed oil on anti-oxidative system and membrane erythrocytes in high glucose level. In: Lipids in Health and Disease 11, p. 88. DOI: XNUMX/XNUMX-XNUMXX-XNUMX-XNUMX.